Light Oven-Fried Chicken Recipe
- 1/2 cup cornmeal
- 1/2 cup dry bread crumbs
- 1 teaspoon dried tarragon
- 1 teaspoon ground ginger
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon pepper
- 3 egg whites
- 2 tablespoons fat-free milk
- 1/2 cup all-purpose flour
- 6 bone-in chicken breast halves (6 ounces each)
- Refrigerated butter-flavored spray
- 1. In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
- 2. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until chicken is golden brown and crispy and juices run clear. Yield: 6 servings.
1 chicken breast half) equals 248 calories, 2 g fat (1 g saturated fat), 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch.
Full-Bodied White Wine
Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.